The beginning of the new year is a great time to get your family’s health back on track. But what does this mean if your child is living with diabetes?
Diabetes is a disease that affects how the body uses glucose (sugar). People with Type 1 diabetes have a pancreas that cannot make insulin. With Type 2 diabetes, the pancreas makes insulin but the insulin does not work the way it should. Because of this, the glucose or sugar from food stays in the blood and your child can have “high blood sugar.” Your child may feel tired or low in energy because the glucose is building up in the blood instead of getting out into their cells. According to the Centers for Disease Control and Prevention (CDC), 29 million Americans have been diagnosed with diabetes.
While it might be scary to know that your child has diabetes, people with diabetes can still live a healthy and active life. Here are some tips to help manage your child’s diabetes.
Keep Food and Nutrition in Mind
If your child has been diagnosed with diabetes, it is important to watch the types and amounts of foods your child eats to help keep blood sugar levels steady and control weight. Staying healthy is a group effort, so these eating habits benefit every member of the family.
Food tips for people with diabetes
- Your doctor may recommend that your child with diabetes maintain a high fiber diet, with more whole grains and less white starches like potatoes, white rice and pasta. Foods high in fiber, like oatmeal, beans and peas are good for your child, and also help mom and dad’s heart health by lowering unhealthy cholesterol levels.
- Encourage your child to eat vegetables. Vegetables are a great source of vitamins, minerals, and fiber and are a low-calorie food. Try adding spinach, kale, broccoli, or sweet potatoes to your next family meal. Familiarity helps kids accept and come to enjoy new foods, so don’t give up on ensuring these power foods step up to the plate on a regular basis.
- Make the right beverage choices to keep your child hydrated. Beverages high in sugar and calories like soda and some juices can affect your child’s weight and blood glucose levels. Keep your refrigerator filled with drinks that are low in sugar and have zero or low calories such as water, unsweetened tea or low-fat milk. Adding lemon or strawberries into your child’s water help give it extra flavor and giving them a fun water-only bottle of their own helps make H2O a habit.
- Make sure that your child eats at the same time each day. Skipping meals can affect his or her blood sugar and may cause fatigue. Follow your physician’s snack recommendations. Note that too many daily snacks can be counterproductive and may negatively impact your child’s overall health.
- Keeping a family food diary is simple to do, and helps mom and dad track calories and what foods each member eats to guide better nutrition choices. Include the kids and make a fun game of it by creating challenges and charting your success.
Diabetes and the Benefits of Exercise
Another way you and your family can support your child’s diabetes management is to create a regular exercise routine to help maintain balanced blood sugar levels. Staying physically fit helps to control your son or daughter’s weight, and you can track it on an exercise log. Regular activities, school sports and even family exercise can help control blood sugar levels. Make sure that your family stays active together.
Tips for Safe Exercise
- Warm up before any type of sport or activity. Even just having your child swing his or her arms for at least five minutes before beginning an activity can help significantly to reduce the risk of injury.
- Take the time to cool down after all activities even after a short walk or a brief game of tag.
- Make sure your child stretches after physical activity as well. Whether it is riding a bike, swimming, playing soccer or running in the park, this helps to loosen his or her muscles. Don’t forget to dedicate a few minutes to stretching after an intense play date to help reduce soreness the next day.
- It is very important to consult your doctor before you enroll your child in a new sport, camp or outdoor activity. Once your son or daughter has been cleared, make sure to closely monitor his or her blood sugar daily. Don’t forget to ask your doctor what a safe blood sugar level is for your child.
More About Exercise
- How often? People with diabetes need to exercise daily.
- How intense? How hard is your child working? Have your child do the talk and sing test: he or she should be able to talk, but not sing while exercising. If your child can’t talk and is out of breath, slow down. If your child can sing, then work harder.
- How long? Aim for 20-30 minutes each time your child exercises. Your child may need to slowly work his or her way up to 30 minutes each day. Or, start with 10 minutes of exercise two or three times a day.
- What type? Ask your doctor what exercise would be best for your child.
Make sure to get the most from your child’s plan to eat healthy and exercise. If you have questions about your child’s diabetes or their eating and exercise habits, make sure to consult your doctor.
Dr. Masatsuga is Medical Director of CalOptima, a county organized health system providing publicly funded health care or low-income children, adults, seniors and people with disabilities in OC. CalOptima serves 773,000 members with 7,500 primary care doctors/specialists and 30 hospitals.
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